The health benefits of vitamin B5, also known as pantothenic acid, include relief from many medical conditions. Some of these include asthma, hair loss, allergies, stress and anxiety, respiratory diseases and heart problems. This vitamin also helps boost immunity, as well as reduce osteoarthritis symptoms and signs of aging. When you consume more vitamin B5 foods, you increase your body's resistance to various types of infections. Furthermore, the substance stimulates physical growth and plays a role in the treatment ofSkin diseases such as acnean important role.
Vitamin B5 is well known to be beneficial in treating serious mental disorders such as chronic stress and anxiety. A healthy diet should contain an adequate amount of this vitamin to ensure good health and proper functioning of all organ systems. It performs a variety of functions in our body, including producing neurotransmitters in the brain, making steroids, and extracting fats, proteins, and other vital nutrients from food. In short, the essence of vitamin B5 influences every important aspect of your health.
The most common and irritating symptom of vitamin B5 deficiency is burning foot syndrome. In this case, the affected person has a numb feeling in the feet, which is accompanied by severe inflammatory pain. There is also a constant feeling of tiredness and weakness throughout the body. Other main symptoms include insomnia, anemia, vomiting, muscle contraction and abnormal skin. AVitamin B5 DeficiencyHowever, it is extremely rare in humans because pantothenic acid is found in almost all foods. A healthy and varied diet should provide a person with enough of them.
Important sources and dosage
The main sources of pantothenic acid are mushrooms, broccoli, cabbage, legumes, salmon and brassicas. However, there are other foods that contain this water-soluble vitamin. These include natural products such as eggs, fish, brewer's yeast, nuts, milk and dairy products such as cheese. You can also get the vitamin from wheat, peanuts, soybeans and molasses. Avocados, for example, are a great source. When normal B5 intake returns to normal, many of the symptoms mentioned above reverse. Experts recommend taking the vitamin daily as follows:
- Infants 0-6 months – 1.7 milligrams (mg) per day
- 7-12 months – 1.8 mg per day
- Children 1 to 3 years old – 2 mg per day
- Children 4-8 years – 3 mg per day
- 9-13 years – 4 mg per day
- Men and women 14 years and older – 5 mg per day
- Pregnant women – 6 mg per day
- Breastfeeding women – 7 mg per day
Pantothenic acid is widely found in foods but is lost during processing, such as canning, freezing and grinding. To ensure adequate intake, you should consume foods fresh rather than unrefined. As with all water-soluble vitamins, vitamin B5 is lost during cooking. Scientists have found that bacteria in the intestinal lining can produce pantothenic acid, but no evidence is yet available.
Skin care for vitamin B5 deficiency
Vitamin B5 has been shown to reduce acne and provide benefits to many other areas of the body. Some studies suggest that pantothenic acid reduces the number of acne-related facial blemishes when taken as a dietary supplement. The researchers found a significant mean reduction in the total number of lesions after 12 weeks of taking such a preparation. However, the authors demandfurther studiesto confirm the results. Other studies suggest that vitamin B5 intake may help lower cholesterol and blood triglyceride, or fat, levels. However, you should only undertake such a course under medical supervision.
Possible risks and side effects
Pantothenic acid is taken as a supplement for a number of conditions, but there is not enough evidence to show that it is effective in most of these cases. Vitamin B5 could reduce drug interactionsTreatment of Alzheimer's diseaseeven worsen. For people who stay within the recommended daily allowance or slightly above, using a supplement is likely safer. However, anyone considering supplementation should consult a doctor first.
A very high dose, for example 10 to 20 grams (g) per day, can cause diarrhea and increase the risk of bleeding. When vitamin B5 is taken as a supplement, it can cause an imbalance inother B vitaminslead. For this reason, it is preferable to take a vitamin B complex. This should be taken with water after meals. The vitamin B5 effect of some medications against Alzheimer's disease increases. These are known in medicine as cholinesterase inhibitors. Taking supplements with these medications can also cause side effects.
People who use blood-thinning medications such as aspirin should be careful when using vitamin B5 supplements because they may increase the risk of bleeding. Women should not take more than 6 mg per day if pregnant and 7 mg if breastfeeding as this may not be safe. It is always best to consult a doctor before taking any dietary supplement, especially for those with an existing health condition and those taking other medications. So, vitamin B5 is an important vitamin that helps your body make blood cells and convert food into energy. However, as long as you eat a balanced, healthy diet that includes a variety of foods, it is unlikely that you will ever suffer from a vitamin B5 deficiency or need supplements.
